Can You Eat Pork Rinds on the Carnivore Diet?

The carnivore diet involves eating only animal foods like meat, fish, eggs, and dairy. With such a restrictive eating plan, finding tasty snacks that fit the guidelines can be a challenge. This is where pork rinds come in. Their crunchy, savory flavor makes them a go-to snack for many on the carnivore diet. But are pork rinds really allowed? Let’s take a detailed look at how pork rinds fit into the carnivore diet.

What Are Pork Rinds?

Pork rinds, also known as chicharrones or pork scratchings, are a snacking staple in many cuisines around the world. Pork rinds are made from pork skin that is deep fried or baked until puffy and crispy. The end result is a light, crispy snack that is delightfully salty and savory.

Traditionally, pork rinds are fried in lard, which comes from pork fat. Lard has a high smoke point, allowing the pork skin to fry up perfectly crispy. Some mass-produced pork rinds today use vegetable oils instead.

In their purest form, pork rinds contain just two ingredients – pork skin and salt. However, some seasoned varieties add additional flavorings and spices. When choosing pork rinds for the carnivore diet, simple is best.

Why Are Pork Rinds Carnivore Diet Approved?

There are a few key reasons why plain pork rinds are considered carnivore diet friendly:

Made from Meat

The carnivore diet centers around animal products. Since pork rinds come from pork, they qualify as a meat-based snack.

Zero Carbs

Pork rinds contain no carbs or sugar, which aligns perfectly with the carnivore diet’s low-carb approach

High in Fat

With 27 grams of fat per 1 ounce serving, pork rinds are a great way to get beneficial fats on the carnivore diet.

Decent Protein

A 1 ounce serving of pork rinds contains 5 grams of protein. So while not extremely high in protein, they offer a solid protein boost.

Keto Friendly

The lack of carbs also makes pork rinds keto diet approved. Many follow the carnivore and keto diets together.

As long as you choose plain, additive-free pork rinds, they can be part of a carnivore diet. Just watch portion sizes, as pork rinds are easy to overeat.

Should You Avoid Certain Pork Rinds on Carnivore?

Not all pork rinds on the market are carnivore compliant. Here are some to be cautious with:

Flavored Varieties

Skip BBQ, sweet chili, or other flavored pork rinds. These often contain sugars, starches, or spices that aren’t carnivore approved.

Fillers & Binders

Some brands use soy, wheat, potato starch or other fillers. Check labels and avoid these.

Vegetable Oil Fried

Lard is traditional, but vegetable oils are also used, which carnivores avoid.

Preservatives & Additives

Watch for preservatives, MSG, carrageenan, and anti-caking agents which don’t fit the diet.

Excess Salt

Some brands add extra table salt. Moderation is key for sodium intake.

When shopping for pork rinds, read the ingredients carefully and look for those made simply from pork skin, pork fat, and salt. This ensures Carnivore Diet compliance. Brands like Epic, 4505, and Mac’s Cracklins make compliant options.

Are There Any Downsides to Eating Pork Rinds on Carnivore?

While pork rinds can be included on the carnivore diet, balance and moderation are still important. Here are a few things to keep in mind:

Very High in Calories

At 153 calories per ounce, it’s easy to overdo your calorie intake with pork rinds. Be mindful of portion sizes.

High in Saturated Fat

The saturated fat content is also quite high at 5 grams per ounce. This isn’t a concern for everyone, but should be limited if you have blood lipid issues.

May Cause Digestive Upset

Some find pork rinds hard to digest. They may cause gas, bloating, or constipation issues in sensitive people.

Can Lead to Overeating

The crunchy, salty taste makes pork rinds easy to overeat. Be careful not to go overboard.

So feel free to enjoy pork rinds on carnivore, but practice moderation and watch for any digestive or health effects.

Tips for Incorporating Pork Rinds Into Your Carnivore Diet

Here are some simple ways to enjoy pork rinds while following a carnivore meal plan:

• Crumble over a carnivore chili or stew for crunch
• Use as the “breading” on pan-fried pork chops or chicken
• Sprinkle over a carnivore taco salad for added texture
• Craft wraps with pork rinds, deli meat, and cheese
• Make “pork rind nachos” with shredded cheese and salsa
• Pair with guacamole for a satisfying chip-and-dip style snack
• Use as croutons on a Cobb salad

Get creative with ways to add some crispy pork rind crunch to your carnivore diet. They make a nice change of pace from meat and eggs.

The Verdict: Pork Rinds Can Fit Into the Carnivore Lifestyle

At the end of the day, plain deep fried or baked pork rinds made only from pork skins and salt are generally considered carnivore diet approved. They provide a meat-based, crunchy snack option with no carbs or sugars.

Be sure to read ingredient labels and watch your portion sizes. While eating unlimited bacon and ribeye on carnivore is appealing, balance and moderation are still important. But there’s no reason you can’t enjoy some pork rinds as part of an overall carnivore approach.

The carnivore diet is highly restrictive, so finding ways to add variation and satisfy cravings is key to long-term success. Incorporating simple, compliant pork rinds enables you to reap the benefits of carnivore while still enjoying the occasional snack. So crunch away on pork rinds while sticking to your carnivore goals!